If you’ve been here for a while now, you know I love a good overnight oats to start the day! This recipe is such a fun flavour combo. Matcha and mango go so well together! It’s fresh, vibrant and packed with 23g of protein, 12g of fibre and some healthy fats, which is a fantastic combo to make you feel full and satisfied to thrive in the morning!
Matcha Overnight Oats
Start your day with this vibrant and satisfying Matcha Overnight Oats. It’s a delightful combination of matcha and mango, packed with 23g of protein, 12g of fiber, and healthy fats.
Equipment
Ingredients
- ½ cup (40.5 g) oats
- 2 tbsp hemp seeds
- 1 tsp matcha
- ¾ cup (177.44 ml) soy milk
- ½ cup (15 g) baby spinach
- 1 Medjool date
- 1 tbsp soy yogurt
- ½ cup (82.5 g) frozen mango - thawed or fresh
- 1 tbsp fresh lemon juice
Instructions
- Blend the matcha, soy milk, Medjool date, baby spinach, and soy yogurt in a blender until smooth.
- In a jar, combine the oats and hemp seeds. Pour the green liquid over the oats and hemp seeds, stirring to combine.
- Place the jar in the refrigerator and allow it to rest for a few hours.
- For the mango purée, blend the mango with lemon juice until smooth. Pour the purée over the oats before serving.
Video
Nutrition Information
Per Serving/Portion
Calories: 502 kcalCarbohydrates: 71 gProtein: 23 gFat: 17 gSodium: 120 mgFiber: 12 gVitamin A: 113 IUVitamin C: 35 mgCalcium: 146 mgIron: 4 mg
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Hi! recently there is a lot of commotion around matcha and iron absorption, is this something I should be worried about? I loved to add matcha to my oatmeal, but since I know that information, I am kind of afraid of adding it… thank you for your reply!
Hi Hanna, that’s a great question! Tea, coffee, and wine all contain tannins, which can reduce iron absorption. If you’re trying to boost your iron levels, it’s best to have these drinks at least an hour before or after your meals to get the most from the nutrients in your food.
That said, it depends on your current iron levels—if they’re solid, you can still enjoy things like matcha oats without worrying. But if you’re actively working on improving or maintaining your iron, try to space those drinks out. You can also use our high-iron filter to find recipes on the blog that also support that goal 🙂